Turkey is a popular source of meat in the United States. In 2023 alone, people in the U.S. ate 4.96 billion pounds of turkey. That works out to about 14.8 pounds per person.
Itâs also twice as much as people ate just 50 years ago. Since then, scientists have learned a lot about the many good things that turkey can do for your health.Â
Turkey packs a powerful nutritional punch and itâs healthier overall than red meat. Many people choose it as a replacement for beef in recipes. Â
Turkey is a great source of protein. The body uses protein to build and repair bones, muscles, cartilage, skin, blood, and tissue. Protein is a macronutrient, which means that your body needs a lot of it. Your body canât store protein, so you need to consume it every day.
As long as you donât eat too much turkey, it is a healthy way to get the protein you need. Its also a good source of beneficial vitamins and minerals like magnesium and niacin.
Turkey is also an excellent source of selenium. Some studies have shown that a diet rich in the mineral may help to prevent certain kinds of cancer, including:
Scientists have only seen the protective effects of selenium when itâs present in the food you eat. Taking supplements doesnât appear to have the same effect. To learn more, scientists need to do further research.
Turkey is a protein. That means it wonât cause the blood sugar spike that youâd get from more sugar-rich and carb-rich foods. If you have diabetes, including turkey in your diet can help you to keep your blood sugar under control. Additionally, protein is key to building muscle and helping heal wounds, two key factors in managing diabetes.
Meats that are high in saturated fat, such as red meat, can raise the levels of “badâ LDL cholesterol. LDL cholesterol can damage the walls of your arteries and increase your risk of heart attack and stroke. Eating foods like turkey which are lower in saturated fat and cholesterol makes them a good choice to help increase your resistance to these diseases.
Turkey and other kinds of poultry are part of the MIND diet. Scientists created the MIND diet to slow the mental decline associated with Alzheimerâs disease and other causes of dementia. By eating poultry products like turkey at least twice a week as part of the MIND diet, older adults may preserve their memory and thinking skills. Â
Turkey is healthy white meat overall, but all meats contain fat. One 3-ounce serving of turkey contains one gram of saturated fat. Thatâs 5% of your recommended daily intake. To keep your fat intake from turkey at manageable levels, limit your portion size to the recommended single serving.
Additionally, turkey contains significant amounts of tryptophan â an amino acid. A low tryptophan diet is recommended for people with psoriasis.
Turkey has become a staple of holiday meals and gatherings But is eating roasted turkey actually good for your health? I decided to dig into the nutrition facts and research to find out
The Potential Benefits of Roasted Turkey
There are several nutrients found in turkey that make it a lean protein option
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Protein: A 3 ounce serving of roasted, skinless turkey breast contains about 25 grams of protein. Protein helps maintain and repair tissues as well as build muscle.
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B Vitamins: Turkey contains B vitamins like niacin, B6 and B12. These vitamins help convert food into energy and maintain healthy skin and nerves.
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Selenium: Turkey is high in the antioxidant mineral selenium, which supports immune function.
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Phosphorus: Roasted turkey provides phosphorus, a mineral that helps strengthen bones and generate energy.
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Potassium: Turkey delivers potassium, an electrolyte that regulates fluid balance and muscle contractions.
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Zinc: Important for wound healing and immunity, turkey is a source of the mineral zinc.
So in terms of nutrition profile, turkey can be a smart choice thanks to its lean protein, B vitamins, and mix of minerals.
The Health Impact of Skin and Preparation Methods
However, there are some important caveats when it comes to getting the health benefits of turkey:
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Skip the skin: The skin adds a significant amount of saturated fat and calories. A skinless 3 ounce serving has only 1 gram of fat compared to 4.5 grams with the skin on.
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Watch out for sodium: Brining, injecting, or rubbing salt on the turkey boosts flavor but increases sodium content. Stick to fresh or low sodium options.
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Avoid frying: Frying turkey packs in extra calories and fat, especially if the skin is eaten. Roasting or baking are healthier preparations.
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Limit processed turkey: Deli meats like turkey bacon and sausage tend to be high in sodium. Fresh turkey has less.
By removing the skin before eating, minimizing sodium, and baking instead of frying, you can maximize the nutrition perks of turkey.
The Bottom Line on Roasted Turkey
When prepared properly, roasted turkey can be a nutritious source of protein, vitamins, and minerals. According to experts at the American Heart Association, turkey fits into a healthy dietary pattern when eaten in moderation.
However, the way turkey is cooked and served impacts its nutrition profile. Focus on skinless, low sodium turkey that is roasted or baked to get the most health bang for your bite. Limit high sodium processed turkey products and fried versions laden with fat.
At holiday meals, be mindful of your portion sizes, fill up on veggies too, and pass on the skin to enjoy the benefits of lean protein without excess saturated fat and sodium. With some simple preparation tweaks, roasted turkey can absolutely be a healthy and delicious food.
More on Diet & Weight Management
How to Prepare Turkey
Choosing light meat without the skin is the healthiest way to eat turkey.
Itâs also important to choose fresh over processed turkey. One cup of light meat turkey already contains more than 18% of your daily recommended dose of sodium. Processed turkey can have more than 35% of that recommended dose.
The best way to minimize the fat and salt in your turkey is to buy a fresh turkey breast and cook it at home. Avoid frying. Instead, opt to roast your turkey breast in the oven. Serve it with a side of your favorite vegetables or experiment with some of the many turkey breast recipes you can find online.
Here are a few turkey recipe ideas to get you started:
- Turkey and cheese quesadillas
- Turkey soup with brown rice
- Turkey Caesar salad
- Turkey pot pie
- Turkey and cranberry sauce sandwich
- Turkey chili
Roasted Turkey: Nutrition facts & Health benefits
FAQ
Is roasting a turkey a healthy choice?
Conclusion: Roasting is the best way to minimize exposure to potentially dangerous chemicals and limit consumption of heart-unhealthy saturated fats.Nov 20, 2019
Are turkeys healthier than chicken?
What’s healthier, chicken or turkey? Rundown : Chicken is higher in calories and fats, including saturated and polyunsaturated, while turkey is higher in protein and cholesterol. Turkey is additionally more abundant in nutrients and minerals like magnesium, copper, vitamin B12, and folate.
What is the healthiest way to eat turkey?
How to Prepare Turkey. Choosing light meat without the skin is the healthiest way to eat turkey. It’s also important to choose fresh over processed turkey.Dec 27, 2024
Is roasted turkey processed meat?
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Minimal processing vs. heavily processed:While simply roasting a whole turkey at home without added ingredients might not be considered highly processed, once it’s sliced and packaged at a deli, it usually falls under the “processed meat” category due to added preservatives and salts.
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Check the ingredients list:To determine how processed a “roasted turkey” product is, always check the ingredients list on the packaging.
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Health implications:Some studies link frequent consumption of processed meats, including processed poultry like deli turkey, to increased health risks.